Abantu abanesifo sikashukela bafuna ukudla okuhlukahlukene, okuhle kakhulu uma futhi kumnandi. Enye yezitsha zabantu zethu ezithandekayo ukulahlwa, kodwa kungenzeka ukuthi kuthengwe isidlo esinjalo? Kungaba yingozi ukwephula i-carbohydrate metabolism?
Amadayiphu anesifo sikashukela sohlobo lwesibili ngeke athengwe ezitolo, izikhungo zokupheka, noma ngabe ziphekiwe ngokuhambisana nobuchwepheshe bemikhiqizo ehamba phambili. Isizathu silula - isitsha senzelwe abantu abaphilile ngokuphelele ngaphandle kwezinkinga ngezinga le-glycemia nesisindo somzimba esijwayelekile.
Isisekelo sempilo yesiguli esinesifo sikashukela kungukudla okufanele, impilo ingayiswa isikhathi eside, futhi inhlala-kahle ingathuthukiswa ngenxa yokudla, hhayi ngemithi nje. Izinsimbi zivunyelwe ukudla lapho isiguli sizilungiselela ngezandla zazo ukudla okugunyaziwe.
Okufanele kube ufulawa
Isithako ngasinye kufanele sihlolwe ikhwalithi, ufulawa kufanele ube yinkomba ephansi ye-glycemic. Ufulawa osezingeni eliphakeme, okwenziwe kuwo ama-dumplings, unyusa ushukela wegazi ngokushesha kakhulu futhi uzolimaza isiguli.
Ezitolo ezinkulu ungathola izinhlobo ezahlukene zikafulawa, kepha akuwona wonke umkhiqizo ofanele ukwenza amadombolo afanele. Inkomba ka-glycemic kafulawa ikhonjiswa kanjena: i-rye (40), ilayisi (95), ummbila (70), u-soy kanye ne-oat (45), ukolweni (85), i-buckwheat (45), i-amaranth (25), ithanga nelineni (35) .
Nge-hyperglycemia, kunengqondo ukukhetha ufulawa onenkomba ye-glycemic engaphansi kwamaphuzu angama-50. Uhlangothi olubi lwefulawa enjalo luyanda ukunamathela, okwenza inhlama ibe manzi futhi ibe mnene.
Ngenxa yalesi sizathu, izazi zokudla kanye nochwepheshe be-Culinary batusa ukusetshenziswa kwengxube yezinhlobo ezahlukahlukene zikafulawa, ufulawa we-rye uzoba yisisekelo esifanele sesitsha, uxutshwa nefulawa:
- i-amaranth;
- oatmeal.
Uma uxuba i-rye nefulawa efayilisiwe, inhlama izoba kubi, okulahliweyo kube mnyama, ukufulawa kwefilakisi kunamathele kakhulu, inhlama iyoba mnene.
Kodwa-ke, uma usongela lo inhlama uyingcosana, umphumela uyisitsha sokuqala sombala ongajwayelekile, ngeke sithinte ukunambitheka.
Khetha ukugcwaliswa
Ukwehlukanisa imenyu, ukusetshenziswa kokugcwaliswa okungafani kokudonsela kuyasiza. Emibuthanweni yenhlama, ungakwazi ukugoqa inhlanzi enamanzi nenyama, amakhowe, iklabishi, ushizi we-cottage shizi. Ukugcwaliswa ngobukhulu kungaba yinoma yikuphi, into esemqoka ukuthi ube nempilo futhi unambithe.
Ukuze wandise ukusebenziseka kwesitsha, ungenza ukugcwaliswa kwe-offal: isibindi, inhliziyo, amaphaphu. Kunamafutha amancane kuzo, ngoba zivela ezilwaneni ezindala noma ezinamafutha kuphela, inyama yenkomo encane ivunyelwe ukungezwa enyameni enezinhlamvu, izitho zingumhlabathi grinder yenyama.
Ukuze uthuthukise ukunambitheka, izaqathe, u-anyanisi neminye imifino engaqedwa ngoshukela kuyongezwa ekugcwalisweni kokudonswa. Indishi ephumayo izosizakala ngitsho nalabo sikashukela abahlushwa ukuphazamiseka kwesistimu yokugaya ukudla nesibindi.
Ngokulahlwa, ungenza ukugcwaliswa kwenkukhu emhlophe, ikhukhu. Kwesinye isikhathi kuvunyelwe ukusebenzisa inyama ye-goose neyedada, kepha lokhu kusebenza kuphela kwiziguli ngaphandle kwesisindo ngokweqile:
- faka inyama evela ku-sternum enyameni enamaminerali, iqukethe amanoni amancane kakhulu;
- inqwaba yamafutha omzimba enyameni aqongelela emilenzeni, ngakho-ke imilenze ayifanele.
Njengenye indlela yenyama, izinhlanzi ezimbanjisiwe zivame ukufakwa kuma-dumplings; kungcono ukusebenzisa inyama yesalimoni, ihlukaniswa ukunambitheka kwayo okucolile nokunothileyo. Ungahlanganisa ukugcwaliswa ngamakhowe, isidlo esiphumela ngeke sigcine nje ukudla, kodwa futhi kube okumnandi.
Kumele kuqashelwe ukuthi ama-dumplings angapheka nganoma yikuphi ukugcwaliswa, inyama, amakhowe, inhlanzi echibini, imifino kanye nemifino nakho kuyasiza. Lokhu akusho ukuthi yisiphi isithako esizuzisa kakhulu oshukela. Ukugcwaliswa okuhlongozwayo kungahlanganiswa kalula ngakunye, ukudonsela okuhlanganisayo nososo, ukuthosa.
Ukugcwaliswa okumnandi kakhulu kokudliwayo kweklabishi lokudliwayo; kuresiphi ehlongozwayo, ama-dapula abunjiwe ngokugcwaliswa okubandayo, ngaphandle kwalokho inhlama izoncibilika. Okokuqala phezulu:
- amaqabunga asuswa eklabishi;
- oqoshiwe;
- qhubekela kwezinye izithako.
Izaqathe kanye no-anyanisi kuhlutshiwe, u-anyanisi unqunywa ekhejini elincanyana, izaqathe zihlikiwe ku-grater esezingeni eliphezulu. Imifino ixubene, kufakwa usawoti omncane, kuhlanganiswe izandla zakho kancane kancane ukuze iklabishi liqale ujusi, oluniselwe ngenani elincane lamafutha zemifino.
Ipani lokuthosa elinenhlanganisela engenayo induku lifakwa esitofini, iklabishi libekwa ngaphandle bese lidonswa kuze kuphekwe, bese lifafazwa ngopelepele omnyama, kwesokunxele kuphole.
Ungawasebenzisa kanjani amazambane
Amazambane ahlala ebhekwa njengomkhiqizo owenelisayo futhi omuhle, amazambane avunyelwe ngezikhathi ezithile kwiziguli ezinesifo sikashukela, isimo esiyinhloko ukulungiswa okufanele kwemifino. Ama-Zinc nama-polysaccharides akhona ku-potato, futhi ngakho-ke odokotela abancomi ukuthi iziguli ezinesifo sikashukela zidle ngaphezu kwama-250 g amazambane ngosuku.
Amadombolo ngamazambane kufanele adliwe uma kwenzeka isifo sikashukela sohlobo lwesibili, kuyilapho inkomba ye-glycemic ikhuphuka kumazambane lapho iphekiwe. Uma ngabe le nkomba ingama-80 kwimifino eluhlaza, lapho-ke ngemuva kokubilisa kukhuphukela kuma-95. Isixazululo sesimo ukupheka amazambane ngomfaniswano wawo, inkomba yawo ye-glycemic iphansi kakhulu kunaleyo yemifino eluhlaza - amaphuzu angama-70.
Okokuqala, amazambane agezwa kahle, abilisiwe kanye ne-peel, ehlutshiwe, agxunyekwe esimweni samazambane abunjiwe futhi kuphela emva kwalokho asetshenziswa njengokugcwaliswa kwe-dumplings. Ukunisela umkhiqizo futhi kusiza ukufaka ukufakwa komkhiqizo emanzini abandayo.
Kuhlobo 2 sikashukela, okufakayo:
- ukunciphisa okuqukethwe kwesitashi;
- kukhuthaza ukugaya okusheshayo.
Lokhu kufanele uqonde ukuthi isisu ngeke sibambe iqhaza ekwenziweni kwama-hormone akhulisa ushukela wegazi. Ukufaka amazambane nakho kudingekile ngendlela efanele, nezilimo eziyizigaxa ezingageliwe zithelwa ngamanzi ubusuku bonke, phakathi naleso sikhathi kuzophuma ushukela omningi kanye nesitashi emanzini.
Amadombolo wendabuko nawobuvila
Ukukhishwa kohlobo lweshukela sikashukela 2 kuvame kuphekwe ngoshizi we-cottage, lokhu kugcwaliswa kufaneleka kakhulu ezigulini ezine-insulin ukumelana syndrome. Kubalulekile ukuthi i-curd iphansi emafutheni, okusha futhi yomile ngokwanele.
Ngokuqondene nesidingo sokugcina, kungobucwebecwebe kuphela, ngoba ushizi we-cottage onomswakama omningi uzogeleza ngokungananazi inhlama. Ukuhlola ukufanele ushizi we-cottage shizi, kuqala ubekwa ngesihlungo, bese ucindezelwa kancane.
Uma uketshezi luqala ukuvela ngokushesha, kuyadingeka ukuthi ubeke ushizi wekhishi ngaphansi kwesikhashana esithile, lapho i-Whey iyeka ukugeleza, sebevele sebeqala ukukhipha okulahliweyo. Ukugcwaliswa kuzosebenza kungagcini nje ngokuba lusizo, kepha futhi kunambitha, uma ungeza iqanda lenkukhu eluhlaza, izipuni ezimbili zezithelo ezomisiwe noju oluncane lwemvelo ku-curd. Amaqanda aphelele kwesinye isikhathi athathelwa indawo ngamaphrotheni.
Ngenxa yeqanda lezinkukhu, ukugcwaliswa akuphumi, kugcina ukwakheka kwalo, le ndlela isetshenziswa futhi ngenkathi kulungiswa ama-cutlets.
Iresiphi yokulungisa amadombolo avilaphayo ayidumile phakathi kwabanesifo sikashukela, esitsheni okudingeka usithathe:
- 250 g we-cottage shizi;
- Amaqanda ayi-7;
- 50 g kafulawa;
- 10 g fat ukhilimu omuncu omuncu.
Okokuqala, ushizi we-cottage uhlanganiswa nefulawa namaqanda, uxove kahle, wakhe amasoseji amancane, uwasika abe izingcezu. Ngasikhathi sinye, amanzi abekwa esitofini, alethwe ngamathumba bese amadombolo aphonswa kuwo, abilisiwe imizuzu emi-5. Ukusebenzela isidlo etafuleni, uthele ngo-ukhilimu omuncu.
Izinsimbi
Ngaphezu kokhilimu omuncu, amasosi ahlukahlukene angadonswa ngama-dumplings, asiza ukufaka ukunambitheka okubabayo esitsheni, futhi enze ukunambitheka kwawo kubonakale kakhudlwana. Ama-sauces nawo adinga ukulungiswa ngokwawo, lokhu kuzosiza ekugwemeni ukusetshenziswa kwezakhi ezilimazayo, ushukela, izithuthukisi zezithelo, usawoti owedlulele. I-sodium chloride igcina amanzi ngokweqile emzimbeni womuntu, ngaleyo ndlela ikhulisa umfutho wegazi kanye ne-glycemia.
Kumele kuvezwe ukuthi amasoso owathandayo, njengemayonnaise ne-ketchup, kufanele ngokuvamile angavinjelwe, ukudla okunjalo kuqukethe amakhalori amaningi kakhulu, kuthinta kabi izitho zepheji lesisu futhi kubhekwa njengokungcola kokudla. Esikhundleni sokulunga kufanele kube izinongo zemvelo yemvelo, amakhambi, ujusi kalamula. Kungcono ukugwema ukusetshenziswa kwezithako ezixubile kushukela, kuyanconywa ukuzithenga ngokwahlukana uhlanganise okuthandayo.
Isazi sevidiyo esikulesi sihloko sizokhuluma ngemigomo yokwelashwa kwesifo sikashukela.
